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WELLBEING THROUGH FITNESS | Life To Love by Fitness Expert Calum White

22nd June 2019

By Calum White – Fitness & Nutrition Expert

 

Calum White is one of Yorkshire’s most in-demand fitness trainers. he’s coached a wide variety of clients from high-performance athletes to busy parents, complete beginners and assisting pre/post-natal clients. He specialises in science-based fat loss and body transformations.

 

Fitness & Nutrition Expert

 

Lift to love yourself (strength training over cardio)

A lot of women believe that if they touch a dumbbell they’re going to develop humongous biceps, so they must only train to “tone” through cardio work. The truth is if you pick something heavy up your going to get stronger not necessarily bigger. If you eat way more calories than you are burning every day then yes you will get bigger. However, if you lift heavy things and remain in a calorie deficit and eat the right healthy foods, your muscles will get stronger and denser; you will burn the fat on top of your muscle, and you will get that “toned” look that you’re after. By sticking to cardio based exercise- ok yes you can create a calorie deficit in which you may lose weight. However, you will struggle to get that toned-tight look you are after due to having small amounts of muscle. Another downside to cardio is that, as soon as you stop training, you’re no longer in a calorie deficit. This can potentially cause the fat you’ve worked so hard to lose, to creep back on. On the other hand, the more muscle tissue that you add through strength training, the greater your basal metabolic rate (resting metabolism) will be, and therefore you will be burning more total calories at rest. The results are much more permanent solution to weight loss and a great lean-looking body.

 

Carbs are not the enemy

No Carbs before Marbs’ – We’re sure you’ve heard this ridiculous statement made famous by reality stars. Read this post to discover why we think this is utter bull****

A commonly asked question from our clients, should I be eating carbs? The answer is…..YES you should!!!

Eating carbs is a highly debated topic in the world of fat loss and nutrition partly due to diets such as the Aktins or Keto. This has left people believing that carbs are bad news for our health when in fact they are incredibly important for us and maintaining a healthy weight.

Our bodies run on fuel, we can’t carry out our daily activities without it. We get our fuel from our food and most comes in the form of carbohydrates. Carbs are broken down by the body into glucose (sugar) then they are absorbed into the bloodstream to be used for energy. Don’t be fooled into thinking the carb is the villain here and it will cause you to bloat or put on weight. Eating a low/zero carb diet can have a negative impact long term. This is mainly due to the lack of important nutrients when you cut out certain food groups like whole grain and fruit and vegetables. Long term issues can include constipation, cancer and heart disease, bone loss and kidney function. It can lead to a lethargic feeling and lack of energy. Resulting in a person to crave unhealthy food sources in order to get a quick energy fix.

 

Our recommended carbs include:

Whole grain pasta, breads, rice and oats
Beans, pulses, quinoa and chia seeds
Nuts
Vegetables
Fruit

 

Carbs to limit in your diet include:

White pasta, breads and rice
Cakes biscuits and pastries
Processed ready meals
Soft drinks

 

Weekend & Overeating

Before you know it, a weekend of unwinding can turn into a calorie-fest that undermines a week’s worth of healthy eating and good exercise.  If we stay in a 10-20% calorie deficit (number 1 fat loss rule) the body uses its fat stores to bridge the gap between the missing calories that are required, causing fat loss. We see a lot of clients staying in a calorie deficit Monday- Thursday then going way over their calories on a weekend and wonder why they are not losing fat. Simple fact is, them extra calories bring you out your deficit into maintaining or even worse gaining weight. Don’t avoid the treats on a weekend but think about planning your food wisely on the days your drinking to balance out the total number of calories and stay in your deficit or pick your drinks wisely.

 

Numbers to help

Kcal in Alcoholic Drinks

  • 250ml White Wine 190 cals
  • Rum & Coke 150 cals
  • 250ml Red Wine 214 cals
  • Pint of larger 180 cals
  • G&T 120 cals
  • Jager bomb 158 cals

 

Calum can offer fitness and nutritional advice.

For more information visit: https://www.powerhealthandfitness.co.uk

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